Walking as a form of Cardio.
Replies
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This is getting a little silly. Why eat 50%? Why not 45.7%? Or 69%? Or 32.88881%?
It's always a bit strange to me when we tell people that their HRMs aren't accurate but people claim they are....but then choose completely arbitrary amounts of calories to eat back based on the HRM reading. Once you've made that decision you're acknowledging that the HRM has very little value when it comes to calories burned.
Anyhoo, since you're in maintenance, this is all academic. You're walking the same route every week and carrying roughly the same weight each week. Pick a number of total calories to eat. Eat it. Record your weight once per week for 3 weeks. Put the number on a chart. Is the line going up? Then eat 200-300 less calories per day and start recording again. Is it going down? Then eat 200-300 more calories per day and start recording again. Rinse, repeat. Rinse, repeat.
I'm betting it only takes you 3 weeks to find the right number. Probably less, since you've already successfully found the number to lose weight, presumably while you have been a postman.0 -
1 your hrm is not accurate.. Like at all.. They give over inflated numbers on non cardio events.
2 heat makes your heart beat faster. Further decreasing hrm accuracy.
3 hrms include BMR. Factor in that 100-150 calories an hour of your total would have been burned anyway. Which further inflates the number you get.
4 you don't track work calories. It's routine.0 -
It's not unreasonable, however, you have to consider the amount of calories you would have burned if you were just sitting on your butt during that time. My BMR is around 1300 calories, so I would burn over 50 calories an hour even if I was in a coma. So if my HRM told me I burned 1200 calories in 3 hours by moving around, I'd subtract 150 off of that and give myself an extra 1050 calories or so. Your BMR might be higher than mine, therefore the amount you subtract might also be higher.
If this is your job that you do every day, why don't you just set your MFP activity level to "active" (since that's exactly what it's there for)? Then you don't have to worry about adding those calories back in.0 -
do remember that most hrms (and other monitors of the sort, including those on gym machines etc) aren't generally programmed/programmable enough to take into account YOUR body. they are set for the 'average' person (usually a fit MAN of certain stature and weight, so beware women using this tech). Any info you take from that is a guestimate only based upon the programming, and hence isn't accurate unless you are the person the programming was based upon (which may not have changed since hrm inception decades ago!).
Whatever your goal is keep this in mind and if you think you need to increase your calorie intake to compensate for your job do it slowly, 1-2 meals a week every 2 weeks by 50 calories max each increase. this will help you gauge how and when you are eating enough to fuel your walking about, when you stop losing weight for more than a few weeks then you'll know your eating enough to maintain, but too much to lose or too little to gain.
(remember also if you've been doing that job for more then 3 months, your body will be getting or is used to the workout it's getting each day and won't be exerted the same way and hence won't need as much fuel, your bmr will lower again once it's used to it).
why such an small increase over a long time? your body (like when you are trying to lose weight) instantly recognises that more or less food has been taken in and reacts accordingly. your weight fluctuates on a daily basis, you need to be able to recognise the fluctuations as a response to the food and measure what it's doing over 2 weeks to see if it has had the desired effect. if you are still losing weight quickly then you need to up it again, wait to see the change and stop or keep going depending on what the outcome is. If you're losing weight and are trying to lose weight but feel tired all the time, have exercise-performance issues and have upped your intake then you need to keep going until the issues resolve. once they've resolved and you're happy with what you are achieving then you know what your food intake should be for what you do everyday.
why are you told to check your weight on the same day and time each WEEK? as i said your body fluctuates in response to the food it's had, the exercise you've done and your daily routine. Your best weighing in on your rest day just before bed, that way no exercise and your lowest food intake (as close to bmr intake as you'll get) is recorded. Any other reading will be biased.0 -
This is getting a little silly. Why eat 50%? Why not 45.7%? Or 69%? Or 32.88881%?
It's always a bit strange to me when we tell people that their HRMs aren't accurate but people claim they are....but then choose completely arbitrary amounts of calories to eat back based on the HRM reading. Once you've made that decision you're acknowledging that the HRM has very little value when it comes to calories burned.
Anyhoo, since you're in maintenance, this is all academic. You're walking the same route every week and carrying roughly the same weight each week. Pick a number of total calories to eat. Eat it. Record your weight once per week for 3 weeks. Put the number on a chart. Is the line going up? Then eat 200-300 less calories per day and start recording again. Is it going down? Then eat 200-300 more calories per day and start recording again. Rinse, repeat. Rinse, repeat.
I'm betting it only takes you 3 weeks to find the right number. Probably less, since you've already successfully found the number to lose weight, presumably while you have been a postman.
Do this.0 -
Yeah, you're going about this all the wrong way.
Let's say you eat 2000 calories per day, and you don't lose weight for a couple weeks. Decrease it to 1800 and see what happens for another couple weeks.
The actual numbers don't matter, it's the effect on your body you're looking for. You're trying to find a nice modest deficit that your body is losing fat in, but you're not ridiculously hungry and tired and weak all the time.0 -
I walk for my primary exercise. 3-4 times a week at 3.5-4mph. My burn is around 350 calories for 90 mins (5'2" female at 128lbs) so your count sounds pretty good to me.
I would have your activity level adjusted to include them anyway though since its your everyday job.0 -
30-45 minutes0
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I worked as a postman for a while, and I worked out I must have walked about 10 miles a day. There were two posts a day and the round I had was a long one, I had to walk very fast to get it all done in time, first and second post, and that was carrying a 16kg bag on my back (well it got lighter as I went round, but it was that heavy when I left the office as the health and safety guy was a stickler for not letting anyone leave the office with overweight bags and we got additional mail dropped off halfway round)
If it was me, I wouldn't log postal work as exercise, but I would make sure my calories were calculated with a sufficiently high activity factor to begin with, it would be moderately to very active, depending on how far you actually have to walk. I spent 3-4 hrs walking each day, at a very fast pace, carrying a bag.... that will have a high calorie burn.
Agreed! I've done the job as well. I think you might have adjusted a bit if you put in your correct profession and I wouldn't eat those extra calories myself but I'm also a novice here so...0 -
1) your BMR is more than that.. A lot more.
2) even if yours was that low, you would burn more than 50 cal an hour because your metabolism is about 66% lower while sleeping. I've seen bmr tested of 120 cal per hour easy.It's not unreasonable, however, you have to consider the amount of calories you would have burned if you were just sitting on your butt during that time. My BMR is around 1300 calories, so I would burn over 50 calories an hour even if I was in a coma. So if my HRM told me I burned 1200 calories in 3 hours by moving around, I'd subtract 150 off of that and give myself an extra 1050 calories or so. Your BMR might be higher than mine, therefore the amount you subtract might also be higher.
If this is your job that you do every day, why don't you just set your MFP activity level to "active" (since that's exactly what it's there for)? Then you don't have to worry about adding those calories back in.0 -
How many of you do this as a part of your working out?
Reason I ask is because I am a Postman, today I wore my HRM while I did my round and was shocked at the results, in 3 hours and 8 mins it registered that I burned 1231 calories, now in theory that is great if that's true and I wear a strap so I am taking it as true but I'm not sure if I should be eating an extra 1231 calories back.
It don't feel like I've done 1231 calories worth of exercise, ok, a lot of the time was spent walking up and down stairs with a bag on my back but still, when I do kettlebells or Insanity I know I have busted my nuts, it didn't feel like that at work so I am unsure if walking really is useful as a cardio exercise and if they are calories I should be eating back or not.
I know this sounds like a really stupid question but the thought of eating an extra 1200 calories a day is something I really don't want to get wrong.
Maybe I'm wrong on this but you probably want to subtract out the calories you would burn while just sitting around--at least, that is what some have said. For example, if you normally burn 150 calories just sitting or laying about, then you would want to subtract 450 from the total on your HRM and that would be only an extra 800 calories you should eat. Depending on your size, walking can burn a lot of calories--especially if carrying a pack like a mailman does.0 -
I choose prancercise.
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I choose prancercise.
She seems to be using ankle weights--not good for knees and ankles. :frown:0 -
I say yes it is accurate. I wouldn't eat back all the calories though...maybe save 20-30 percent. Lots of up and down stairs is a good workout. I prefer going on a 2-3hour walk over going for a 45minute run. Burns a lot of calories an is better for the knees.0
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I would make it easy...set your "normal daily activity" setting to active and don't count any of it. It's part of your job, it even lists mailman as an example of people who should use that setting. Also, I don't understand why people would think that 1200 calories is
an overestimate on being active for three hours. That is only 400 calories per hour and with steps that is easily doable. No the heart rate monitor is not precise or perfect but if you put the right information in it....it's close.0 -
I choose prancercise.
She seems to be using ankle weights--not good for knees and ankles. :frown:
My trainer said the same thing....ankle weights bad.0 -
Walking is meaningful cardio so I don't doubt your statistics at all. I had a summer job in college reading electric meters for a local utility and walked a lot and dropped weight every summer. eating back the calories is kind of a myth. I'm low carb so I eat when I'm hungry and count carbs, not calories. if you're going to eat bad (starch, sugar, bread, fruit) calories, you're not doing yourself any good. but if the calories you're thinking about are fats and proteins than you simply satiate hunger and stop.0
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How many of you do this as a part of your working out?
Reason I ask is because I am a Postman, today I wore my HRM while I did my round and was shocked at the results, in 3 hours and 8 mins it registered that I burned 1231 calories, now in theory that is great if that's true and I wear a strap so I am taking it as true but I'm not sure if I should be eating an extra 1231 calories back.
It don't feel like I've done 1231 calories worth of exercise, ok, a lot of the time was spent walking up and down stairs with a bag on my back but still, when I do kettlebells or Insanity I know I have busted my nuts, it didn't feel like that at work so I am unsure if walking really is useful as a cardio exercise and if they are calories I should be eating back or not.
I know this sounds like a really stupid question but the thought of eating an extra 1200 calories a day is something I really don't want to get wrong.
Maybe I'm wrong on this but you probably want to subtract out the calories you would burn while just sitting around--at least, that is what some have said. For example, if you normally burn 150 calories just sitting or laying about, then you would want to subtract 450 from the total on your HRM and that would be only an extra 800 calories you should eat. Depending on your size, walking can burn a lot of calories--especially if carrying a pack like a mailman does.
YES to this ^^^^ When you raise your heart rate through exercise and burn calories....all of those calories aren't extra, only the ones above and beyond your normal are. Thank you for pointing that out.0 -
Thanks for all the great replies, it's been very helpful, I think I will just up my activity level and make sure I eat all those calories daily,if I keep losing weight (when I dont want to) then I will just gradually raise the calorie level.
To the guy that said this is getting silly, no its not, all I see on these pages re eating back your exercise calories is that you should eat a percentage of them and not always all of them, there's nothing silly about it but thanks for your input.0 -
My excerise is walking and I don't have Hr monitor if I do a mile in 15 mins I count that as 90 calories and a mile in 20 mins I count that as about 80 cals. I walk anywhere between 5 to 10 miles a day with a rest day. It's working for me and I eat all my excercise calories back. That is the main reason that motivates me to walk as I am on 1200 and and I'm really hungry when I don't walk. My job is sedentary I walk to the back of the garden and sit taking phone calls. Years ago I didn't count calories and joined a ramblers group lost weight and toned up. So I believe in the power of walking lol0
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[quote Really though, you have what I'd call a pretty active job and that should be reflected in your activity level when you set your profile up. If you've included that activity already as part of your job and thus your activity level, you wouldn't eat those calories back...only "exercise" calories that are above and beyond your day to day hum drum. If you set yourself as sedentary you would eat those back...but really you should just change your activity level to reflect what you actually do.
[/quote] THIS0 -
I am a waitress and my shifts are very fast-paced and busy. Wearing my HRM on a Friday night will tally upwards of 3000 calories (I monitor it for curiosity's sake at least once a month :P), but I do not count this/log this as exercise. It is my job, it is normal activity.
I don't eat extra calories, I just make sure to stay really hydrated.
I wouldn't eat back your burned calories from walking at work unless you feel physically hungry or unusually tired. Or maybe eat a healthy snack like natural peanut butter on toast, or oats, or some fresh fruits and veggies.
That's cool you're a postman
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THIS[quote Really though, you have what I'd call a pretty active job and that should be reflected in your activity level when you set your profile up. If you've included that activity already as part of your job and thus your activity level, you wouldn't eat those calories back...only "exercise" calories that are above and beyond your day to day hum drum. If you set yourself as sedentary you would eat those back...but really you should just change your activity level to reflect what you actually do.
[/quote]
THIS!
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I am a waitress and my shifts are very fast-paced and busy. Wearing my HRM on a Friday night will tally upwards of 3000 calories (I monitor it for curiosity's sake at least once a month :P), but I do not count this/log this as exercise. It is my job, it is normal activity.
I don't eat extra calories, I just make sure to stay really hydrated.
I wouldn't eat back your burned calories from walking at work unless you feel physically hungry or unusually tired. Or maybe eat a healthy snack like natural peanut butter on toast, or oats, or some fresh fruits and veggies.
That's cool you're a postman
Thank you, this is just the sort of thing I was looking for, wow, 3000!!! hope the tips are good.0 -
You'd be able to use "VERY active" for your TDEE.0
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How many of you do this as a part of your working out?
Reason I ask is because I am a Postman, today I wore my HRM while I did my round and was shocked at the results, in 3 hours and 8 mins it registered that I burned 1231 calories, now in theory that is great if that's true and I wear a strap so I am taking it as true but I'm not sure if I should be eating an extra 1231 calories back.
It don't feel like I've done 1231 calories worth of exercise, ok, a lot of the time was spent walking up and down stairs with a bag on my back but still, when I do kettlebells or Insanity I know I have busted my nuts, it didn't feel like that at work so I am unsure if walking really is useful as a cardio exercise and if they are calories I should be eating back or not.
I know this sounds like a really stupid question but the thought of eating an extra 1200 calories a day is something I really don't want to get wrong.
Hello fellow postie... I too am a postman albeit a part time one but with regards to burning 1200 calories...I think that's about right but maybe a bit less (closer to the 1000 mark) I personally say I burn 800 calories per day doing my own round taking between 3-4 hours ... Doing 4 hours of very slow pace walking burns 600-800 calories so if you add that with holding a bundle of letters and the movement of posting them, that's about right in calories ... I eat all my calories back since my caloric goal is already in a deficit so I don't need to drop my calories any further!0 -
i weigh 11 stone if i walked 3mph for 3 hrs 8 mins i would burn 722 cals0
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How many of you do this as a part of your working out?
Reason I ask is because I am a Postman, today I wore my HRM while I did my round and was shocked at the results, in 3 hours and 8 mins it registered that I burned 1231 calories, now in theory that is great if that's true and I wear a strap so I am taking it as true but I'm not sure if I should be eating an extra 1231 calories back.
It don't feel like I've done 1231 calories worth of exercise, ok, a lot of the time was spent walking up and down stairs with a bag on my back but still, when I do kettlebells or Insanity I know I have busted my nuts, it didn't feel like that at work so I am unsure if walking really is useful as a cardio exercise and if they are calories I should be eating back or not.
I know this sounds like a really stupid question but the thought of eating an extra 1200 calories a day is something I really don't want to get wrong.
WHAT DID YOU SET YOUR ACTIVITY LEVEL AT?
If you have it set at ACTIVE... like it suggests for a mailman.... you do not add it in. MFP already has figured you burn x# of calories a day working. ... then they split it between the 7 days.
How long have you been doing this? How has it been working for you so far? If you have been at it for a month or more and are seeing a steady loss, I would leave it.
Check with your HRM. Some are not accurate with certain activities.0 -
How many of you do this as a part of your working out?
Reason I ask is because I am a Postman, today I wore my HRM while I did my round and was shocked at the results, in 3 hours and 8 mins it registered that I burned 1231 calories, now in theory that is great if that's true and I wear a strap so I am taking it as true but I'm not sure if I should be eating an extra 1231 calories back.
It don't feel like I've done 1231 calories worth of exercise, ok, a lot of the time was spent walking up and down stairs with a bag on my back but still, when I do kettlebells or Insanity I know I have busted my nuts, it didn't feel like that at work so I am unsure if walking really is useful as a cardio exercise and if they are calories I should be eating back or not.
I know this sounds like a really stupid question but the thought of eating an extra 1200 calories a day is something I really don't want to get wrong.
Hello fellow postie... I too am a postman albeit a part time one but with regards to burning 1200 calories...I think that's about right but maybe a bit less (closer to the 1000 mark) I personally say I burn 800 calories per day doing my own round taking between 3-4 hours ... Doing 4 hours of very slow pace walking burns 600-800 calories so if you add that with holding a bundle of letters and the movement of posting them, that's about right in calories ... I eat all my calories back since my caloric goal is already in a deficit so I don't need to drop my calories any further!
Hiya, I measured it around 800 the second day, I have been off for a while so maybe ai was just shocking my heart again but itbseemed to settle down on the second day.0 -
How many of you do this as a part of your working out?
Reason I ask is because I am a Postman, today I wore my HRM while I did my round and was shocked at the results, in 3 hours and 8 mins it registered that I burned 1231 calories, now in theory that is great if that's true and I wear a strap so I am taking it as true but I'm not sure if I should be eating an extra 1231 calories back.
It don't feel like I've done 1231 calories worth of exercise, ok, a lot of the time was spent walking up and down stairs with a bag on my back but still, when I do kettlebells or Insanity I know I have busted my nuts, it didn't feel like that at work so I am unsure if walking really is useful as a cardio exercise and if they are calories I should be eating back or not.
I know this sounds like a really stupid question but the thought of eating an extra 1200 calories a day is something I really don't want to get wrong.
WHAT DID YOU SET YOUR ACTIVITY LEVEL AT?
If you have it set at ACTIVE... like it suggests for a mailman.... you do not add it in. MFP already has figured you burn x# of calories a day working. ... then they split it between the 7 days.
How long have you been doing this? How has it been working for you so far? If you have been at it for a month or more and are seeing a steady loss, I would leave it.
Check with your HRM. Some are not accurate with certain activities.
Hi, I left it set at lightly active which is what it was on when I was on anual leave, I never moved it to the mailman setting as I wanted to add it as exercise, I only measured my round for 2 days but have been on MFP for 195 days now and have lost all the weighr I want to lose hence why Im trying to be so anal about it.
The difference between lightly active and the mailman setting is something like 140 calories, I know I burn more than that a day in one delivery which is why I wanted to measure it because I dont want to keep losing weight now.
My HRM is a polar one with a strap which picks up my heart beat, you can see it getting higher and lower as I do more intense speeds so I trust it and its not a random wrist watch one that guesses due to the time you are taking, when setting it up you have to enter your weight and height so I trust it a bit more than the cheap ones out there.0
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